Advice on loosing a beer gut?

DezUk

DezUk

DezUk

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Joined
20 Sep 2003
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Scotland
Ok folks this is my first venture into this sub forum looking for advice. I have been lazy for the past 8 years or so and haven’t done any real exercise in this time. I am 26 and 6ft 3" weigh about 14st last time I cheeked and have quite a beer gut going on. I would like to try and reduce this down and try get flat again. I was considering investing in a work out bike to use indoors and slug away at, I know nothing about where to start but I have heard cardio is a way forward?

I am planning on starting to walk to work which is a 20min walk to and from work each day and also walking a 2.3 mile trek round a local loch at the weekends. I am getting married in May and would like to at least try and make an effort for this. I realise this isn’t much time but I thought at least making a start would get me motivated.


Cheers
 
The sticky at the top of this forum section should help you out a lot, but in short, stop drinking beer :p

If you still have questions after reading the sticky post em up and I'm sure people will come along and help :)
 
Patience is key on this one, losing belly fat can be a long, slow process but don't give up!

Take a 'before' pic for motivation. It really helps. :D
 
Get a real bike - indoor trainers are soul destroying. I do a couple of indoor interval sessions a week on a turbo trainer, but believe me, its the longest hour you could imagine! Buy a proper bike, go out and ride it 50-100 miles a week, cut down on the beer and eat healthily. Thats all you really need to do
 
Exercise alone will help however addressing your diet is a much better place to start. Log what you eat for a couple of days/ a week and post it up. It's no good saying 'some of this, a splash of that'. Exact amounts so start weighing things, if you have salt, pepper, butter, sugar and sauces etc. This way we can help you improve your diet which is ultimatley where success or failure starts.
 
Stop drinking, at all even if its just to get your stomach down.

Give HIIT a go, I enjoy it and you can feel the results within a few weeks.
 
lose the beer and drink wine with soda water or Vodka and low cal mixer.

However exercise is the key. after 4-6 weeks of gradual exercise the weight will start to drop off.
 
I stopped drinking Beer and only have it on occasion... my problem is red wine though, ill have bottles easily.

I have swapped to whiskey and water, is that OK, or you guys think I should have Vodka in stead?
 
DezUk said:
Ok folks this is my first venture into this sub forum looking for advice. I have been lazy for the past 8 years or so and haven’t done any real exercise in this time. I am 26 and 6ft 3" weigh about 14st last time I cheeked and have quite a beer gut going on. I would like to try and reduce this down and try get flat again. I was considering investing in a work out bike to use indoors and slug away at, I know nothing about where to start but I have heard cardio is a way forward?
Click to expand...

Firstly decide what you enjoy doing the most. Picking an exercise structure that you hate will ultimately result in failure unless you have superhuman willpower.

I put on 10 lbs in the year following my wedding, and in the last six months I've lost 16 lbs by doing three main things:

- Replacing white carbs with brown / wholemeal, reducing beer and cider consumption
- Lifting weights 3 times per week
- 20 mins. HIIT 3 times per week
 
Robbie G said:
Firstly decide what you enjoy doing the most. Picking an exercise structure that you hate will ultimately result in failure unless you have superhuman willpower.

I put on 10 lbs in the year following my wedding, and in the last six months I've lost 16 lbs by doing three main things:

- Replacing white carbs with brown / wholemeal, reducing beer and cider consumption
- Lifting weights 3 times per week
- 20 mins. HIIT 3 times per week
Click to expand...

Whats HIIT?
 
This is a bit extreme but so far I have gone down 3.5" on my waist and had to change all my clothes.
My body looks way better than it did a month ago.

nikeplus030310.jpg
 
Just to check I understand HIIT I'll use the following as an example:

Picture1-7.png


Jogging/Sprinting HIIT
Week 1

  • Walk for 5 minutes to warm up
  • Sprint as fast and hard as I can for 1 minute
  • Jog at 70% for 4 minutes
  • Sprint as fast and hard as I can for 1 minute
  • Jog at 70% ffor 4 minutes
  • Walk for 5 minutes to cool down

So week 2, I'll just repeat the sprinting and jogging 3 times as opposed to 2 etc etc?
 
Supercow said:
Also, I read about the Tabata protocol?
20 Sec High intensity/10 second rest.

Is that better than what I described above?
Click to expand...

The Tabata is only 4 minutes long. SO you do 20 second sprints with 10 second rests a total of 8 times.

You'll be hard pushed to 'sprint max effort' for 1 minute straight unless your some sort of athelete. There no way you can deliver a max effort for 2 minutes, that's just too long.

I'd lower the durations to 20-30 seconds sprint with 60-90 seconds recovery, Aim to do this around 7-8 times. 20:40 & 30:30 splits work quite well for me as I find 20 seconds isn't long enough to get me really panting.

You can mix it up and do a bit of both in each session so do a 20:40 for 8 minutes and then 2 minutes of 30:30 on the end. 2 - 3 times a week is recommended amount for no longer than 20 minutes. Anymore and you begin to screw your CNS.

Keyword INTENSITY, it needs to be intense! not just a fast run, a full on flat out sprint!
 
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